A shoulder sprain involves overstretching or irritation of the ligaments that help stabilise the shoulder joint. This can happen after a sudden movement, a fall, lifting something awkwardly or repetitive strain. While pain may improve over time, everyday work tasks can continue to irritate the shoulder if posture and movement habits aren’t adjusted.

Because ligaments are sensitive to sustained load and sudden strain, the way the arm is positioned and used during the working day has a strong influence on comfort and recovery.

How a shoulder sprain affects comfort at work

When the ligaments around the shoulder are irritated, certain desk-based habits can increase strain.

Common patterns include:

• Working with the arm unsupported
Typing or using the mouse without forearm support increases load through the shoulder and can aggravate soreness.

• Reaching forward or to the side
A distant mouse, keyboard or documents encourage the arm to move away from the body, stressing healing tissues.

• Elevated or tense shoulders
A desk that’s too high often causes the shoulders to lift, increasing tension and discomfort.

• Prolonged stillness
Holding the shoulder in one position for long periods can lead to stiffness and aching when moving again.

These patterns can make symptoms linger longer than expected.

How to support comfort and recovery at work

The goal with a shoulder sprain is to reduce unnecessary strain, support the arm, and use gentle, comfortable movement.

1. Keep the arm close and supported

Bring the mouse and keyboard closer so the elbow stays near your side.
Rest the forearm lightly on the desk or an armrest to offload the shoulder.

2. Adjust chair and desk height

Set the chair so shoulders can stay relaxed, not lifted.
If the desk is high, raising the chair and using a footrest can help keep the arms at a comfortable level.

3. Use gentle, pain-free movement

Light movement helps prevent stiffness without stressing the ligaments. Comfortable options include:

• Shoulder rolls within an easy range
• Elbow bends and arm swings with the arm relaxed
• Changing arm position regularly rather than holding one posture

Movements should feel easy and stop short of pain.

4. Break up long periods of stillness

Aim to change posture every 20–30 minutes — standing briefly, adjusting arm position or relaxing the shoulders.
Small, frequent changes are often more helpful than longer breaks.

5. Avoid sudden or heavy loading

During the workday, try to limit lifting, overhead reaching or sudden arm movements.
Adapting tasks temporarily can reduce flare-ups and support steadier recovery.

Final thoughts

Shoulder sprains are common and usually settle well, but recovery is influenced by daily habits. Supporting the arm, reducing reaching and keeping movement gentle and controlled can significantly improve comfort at work and help the shoulder recover more smoothly.

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